Mediterranean Diet Recipes: Bulgur Wheat Side Dishes

Side dishes prepared with bulgur wheat are very common along the Mediterranean coast; many of the region’s most celebrated, classic recipes use this grain. Bulgur combines several different wheat species with the bran partially removed.

Using this wheat is a great way to add more whole grains in your diet, and compared to white rice, bulgur offers more fiber, protein, minerals, and vitamins. Plus, it’s a low-glycemic grain (creating a low blood sugar spike) and boasts a great nutty flavor. You can find bulgur wheat in any major grocery store.

Bulgur Salad with White Beans and Spinach

Prep time: 20 minutes, plus 30 minutes chilling time

Cook time: 5 minutes

Yield: 8 servings

3/4 cup bulgur

2 cups water

1 pound baby spinach, chopped

1/4 cup fresh parsley, chopped

1/4 cup fresh mint, chopped

1/4 cup sundried tomatoes (packed in oil), finely chopped

One 14.5-ounce can cannellini beans, drained and rinsed

Zest and juice of 2 lemons

1/4 cup olive oil

1/2 teaspoon ground cumin

1/4 teaspoon coriander

1 clove garlic, crushed

1/2 teaspoon sea salt

1/2 teaspoon pepper

In a 2-quart saucepan, boil the water. Pour in the bulgur, cover, and remove from the heat. Allow the bulgur to sit for 20 minutes.

Meanwhile, toss together the spinach, parsley, mint, sun-dried tomatoes, and beans. In a small bowl, whisk the lemon juice and zest, olive oil, cumin, coriander, garlic, salt, and pepper.

Add the spinach mixture to the bulgur and toss with a fork. Whisk the dressing and pour over the top of the bulgur/spinach mixture, stirring to mix. Cover and chill for 30 minutes to 1 hour prior to serving.

Serve kibbeh as a side dish with your meal or eat one as a snack — try it with Cucumber Yogurt Sauce. Because the kibbeh have protein, you can combine them with a light bean dish or salad for a great meal.

Bulgur-Stuffed Zucchini

Prep time: 20 minutes

Cook time: 28 minutes

Yield: 6 servings

1 cup water

1/2 cup bulgur

3 medium zucchinis

1/8 plus 1/4 teaspoon salt

1/8 teaspoon pepper

1 tablespoon olive oil

1/2 medium onion, finely chopped

1 teaspoon coriander

1 teaspoon ground cumin

One 28-ounce can chopped no-salt-added tomatoes

1 cup plus 1/4 cup parsley, chopped

3 Roma or plum tomatoes, thinly sliced

1 lemon, thinly sliced

Preheat the oven to 350 degrees.

In a medium saucepan, bring the water to a boil. Add the bulgur, cover, and remove from the heat. Allow the bulgur to sit for 15 minutes.

Slice the zucchinis in half lengthwise.

Using a spoon, scoop out each zucchini’s pulp, leaving about 1/4-inch of the flesh to retain the zucchini’s shape; chop the pulp and set aside. Season the zucchini with 1/8 teaspoon of the salt and the pepper.

In a skillet, heat the olive oil over medium-high heat.

Add the onion, coriander, and cumin and cook for 3 minutes. Add the tomatoes, reduce the heat to medium-low, and allow the mixture to cook for 5 minutes.

Add the chopped zucchini pulp, 1 cup of the parsley, and the remaining salt to the bulgur and mix well.

Place the zucchini halves faceup in an 8-x-8-inch glass baking dish. Fill the zucchini halves with the bulgur mixture.

Pour the tomato sauce over the zucchini.

Top with the sliced tomatoes and then the lemon slices. Bake for 20 minutes. Garnish with the remaining parsley and serve.